Processed food containing many additives has become a staple in most modern diets. If you are lactose intolerant, this poses a problem. Many additives in processed foods are of dairy origin. Learn what foods to avoid in order to keep gastrointestinal distress at bay.
What to Look For
Read the ingredient list on packages. Sometimes lactose will be listed. Other times, milk will be listed as an ingredient. Avoid products that contain milk byproducts, milk solids, buttermilk and malted milk. Less obvious indicators that lactose is present include whey, curds, margarine, sweet cream and sour cream.
Foods with Lactose
In the meat section, stick with the natural cuts. Processed meats such as bacon, sausage, hot dogs and lunch meat can contain lactose. For baked goods, read the ingredient list. Bread, cookies, doughnuts, biscuits and sweet rolls often contain lactose. Be careful when selecting breakfast foods. Waffles, pancake mix, toaster pastries and cereals often have lactose added. When choosing snacks, look closely at the ingredient list. Potato chips, corn chips and many others contain lactose. Condiments such as margarine and salad dressing usually have lactose added. Meal replacement powders and liquids often contain lactose. Also, protein powders and bars. Even non-dairy products such as liquid and powdered coffee creamers, contain lactose.
Dairy Section
You can still enjoy dairy foods. Levels of lactose intolerance vary per individual. Moderation is important. Try drinking 1/2 cup of milk as compared to a whole one. Consuming dairy with other food during meals can help alleviate symptoms. Also, certain dairy products contain small amounts and may not affect you. These include yogurt, hard cheese and cottage cheese. Experiment to find out what you can handle.
Other Products
Lactose is widely used as a filler in tablets and capsules. Prescription medications such as birth control pills may contain lactose. Ask your pharmacist for lactose-free prescriptions. Also, over-the-counter products that treat stomach acid often contain lactose.
Precautions
Dairy products are a large source of calcium in the diet. If you stop consuming dairy, supplement your diet with calcium containing foods. Good sources of calcium include dark green, leafy vegetables, tofu, almonds, canned salmon with bones and oranges.
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